Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/Shin Box Rotation/McKenzie Press-Up 2×10/10/10 (NR) Conditioning Partner AMRAP20 (AMRAP – Rounds and Reps) 3 DL (S-AC to 95/135, Rx-125/185, Rx+155/225) 6 HSPU (S1-3 Inchworm, S2-10s HS Hold, Rx-HSPU) 9 Air Squat*Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Shin Box Rotation/Wall Angel 2x5e/5e/10 (NR) Skill Practice Split Jerk (15-18 Min) 1. Jump & Land 1×3 (Group) 2. Jump & Split 1×3 (Group) 3. Jump & Split w/ Lockout 1×3 (Group) 4. Split Jerk w/ PVC 1×3 (Group) 5. Split Jerk: 3@Bar, Then 4×3@LBD WT *Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+ *Rest AN Between Sets Conditioning AMRAP9 (AMRAP – Reps) 8 Box Step Over @ 20/24″ (S-BW to AC, Rx-20/35, R+35/50) 8 Alt Devil’s Press (S-BW to AC, Rx-20/35, R+35/50)*Record Total Reps (16 Reps Per Round) Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 MIn PVC Hinge 2×10 (30s) Strength/Power Snatch Grip RDL (8@Bar, 5@LBD, Then 4×8@HBD WT) *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *16 Min Clock – 90s Min Rest – 2010 Tempo Conditioning Team 10-Min Sled Relay (AMRAP – Reps) Max GLaps – Switching Every GLap (Teams of 2-4) Push Sled: S-30/50, Rx-50/90, Rx+70/110 Pull Sled: S-45/70, Rx-70/90, Rx+90/135 Record Total Gym Laps Mobilize Lax Ball VMO Smash (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Toss @ 14/20 PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Thruster (5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT) *Suggested HBD WT: S-Bar to 65/95, Rx-95/135, Rx+105+/155+ *20 Min Clock – 1.5-2 Min Rest – From Floor Conditioning EMOM10 (Calories) Min1: 10 Box Jump (S-Step Up to AC, Rx-20/24, Rx+24/30) Min2: 30s MAX Cal RRS*Record Total Cals Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more